- Swink Athletics
Wednesday 8-12-15
Sorry again for the late post. Betsy and Meg needed a ride to the hotel by the airport as they will be gone until next Wednesday. They’re on a girls vacation with their mom and friends.
Hope everyone is still eating their veggies. It’s something you have to prep and have some trial and error with. Search out recipes and try new types of vegetables. The benefit comes from the variety.
Swink Sweat 5×3:00 rounds with 1:00 rest between: -250 m row With remaining time, AMRAP: Round 1 – MedBall Slams Round 2 – DB Swings Round 3 – V-Ups Round 4 – Lunges Round 5 – MedBall Russian Twist
Swink Fundamentals -Hip Mobility -Glute Strength
Skill: -Back Squat
Strength: -3×3 Back Squats @90% of Monday’s weight
10-8-6-4-2 -Ring Rows (tough) -Burpees -Plate Overhead Lunges
Core: -3×1:00 Planks (weighted if needed)
Swink Performance -Hip Mobility -Glute Strength
Strength: -3×5 Back Squats @90% of Monday’s weight
-3×6-10 Muscle Up Transitions, strict
For Time: -30 Push Jerks -30 Power Cleans
Core: -3×1:00 Planks (weighted if needed)

This pick comes from Stina (our member of the month.) She uses spinach in her morning smoothie to get her veggies.